Ever had tough days? Those when you just don’t want to push play or dread a aparticular work out? Whether it is long days at work, life overload, stress, loosing weight or getting your mojo back, exercise can be the outlet you need if you give it chance.

By chance I mean a few minutes. 5 to 8 minutes is the time it takes before your dreaded work out turns into feeling glad you did it. It’s that easy—and quick. There’s something unexplainable that happens to you within the first few minutes of a routine or a run. Call it endorphins or a physiological spike in adrenaline—whatever it is, your mind starts to drift away from the dread you felt before starting. You wonder why you ever stalled on lacing up in the first place.

Yes you might still feel sluggish or drained on the entire work out, but that’s a normal part of training. You can’t feel amazing every day, and putting those expectations on yourself will lead to a feeling of disappointment. So on those days where it feels really tough to get it going, give yourself a few minutes. And if you’re still not convinced you should be training, then plop on the couch (but I have a feeling you won’t.)

When the clock approaches 5:00 p.m., do you start worrying about what to have for dinner? Are you tired of using fast food as the answer? If so, try this old-school trick that’s back in fashion — menu planning.

Menu planning is a great way to make sure you’re eating a balanced diet and meeting your nutritional needs. And, as every frugal cook knows, menu planning can save you time and money:) It also reduces stress as you feel more organized and in control, adds variety and cuts on all that food you maybe waste every week.

Trust me, the 20 to 30 minutes you’ll invest in planning your meals for a week will make you save at least twice that much – it’s really worth it!

Here are a few tips to get you started:

Look for sales;

Shop your pantry;

Think seasonal;

Mix things up – new recipes and old favorites;

“Picture the plate” – as you plan, keep in mind that vegetables and fruits should cover approx. half your plate, lean protein should cover a quarter, and the rest of your plate should be grains, preferably whole grains;

Get your kids and partner involved – have them plan a meal (or two!) and get them involved. Having your son’s pick meal on Wednesday night will make him proud, get him to master the “Picture the plate” and have him eat all of his veggies;

Clean and prep your veggies as soon as you get home from the supermarket – having your salad ready to serve and your peppers already cut in chunks will make the difference between cooking or ordering pizza on that night you think you’re too tired;

Double it up – cook more rice, quinoa and veggies than you need for diner, portion size the extra and keep in the fridge (if you’re grilling, THIS might give you some ideas). Your lunches will be already taken care of: just grab and go;

Use Pinterest or print out recipes that make your mouth water as you stumble upon them – visit your binder once a week when you’re planning your meals and discard the ones you know you’ll never try.

Here is my (now famous!) Lazy Bowls recipe, named after the Buddha Bowls I love so much:) This is something I do every single week. No, I don’t get tired of eating them because they are never the same, always taste super good, are “Picture the plate” perfect and save me tons of time during the week! I love them at lunch time when at work: they keep me full and well energized all afternoon long.

One of my yoga teacher kept telling us we were as young as our spine was flexible.

Not only does stretching cut muscle soreness but it also improves flexibility and range of motion, helps reduce risk of injuries and gets your circulation flowing, which makes you more alert, think more clearly and leaves you feeling refreshed.

BONUS: it doesn’t require any equipment and can be done in no time, almost anywhere.

You want to stretch these principal muscle groups everyday:

Neck;

Chest and biceps;

Triceps;

Harmstrings;

Quads;

Back;

Hips and glutes.

Make it a habit to stretch out everyday, may I add at least 3 times a day. It doesn’t have to take long at all. For example, upon waking up and before stepping into your steamy shower in the morning, when going to the bathroom at work, while watching tv or before stepping into bed at night. Just make it a habit to stretch some part of your body whenever you can. It feels so good!

Print this “stretch chart” as a reminder to get started and do start today! You’ll be glad you did:)

Attention Busy Women:
Wanna master organization all the while getting fit and healthy and feeling strong and fabulous from the inside out?

Then join me for a 30 Day Fit + Push Challenge where you will learn each day strategies and simple steps to become a better, more balanced, happier version of yourself.

It takes 21 days to build a habit. In a month, you will not only have the skills to achieve your dreams, but will have cultivated the habits that make it impossible to fail.

There is no secret recipe: Success = Exercise + Healthy eating + Motivation. It’s a process and doesn’t happen overnight: It takes consistency and starts with a solid foundation. But brick by brick you can build a masterpiece that allows you to live an amazing and well-crafted life.

I am looking to closely work with some women and help them build their own version of that masterpiece. Entrance into the group requires buying a fitness program which we will be following for exercise and nutrition. In addition, we will be reading the book “Push”, by Chalene Johnson. This book has changed my life and I love sharing it with others.

If you are not currently a coach and are not currently working with a coach and want to join the challenge, then email me at patwoodfitness@gmail.com with the subject line 30 Day Fit + Push Challenge.

Bring a fried along and tag someone you know who might be interested. It is all about enjoying the journey:)

I found myself craving for earthy root veggies this week, like potatoes, carrots and beets. I tend to eat more of these foods during winter time and hadn’t had them in a while. Craving is a sing you need something: so if my body misses these grounding foods, I won’t deny it their healthiness:)

Though simple, it set me thinking: I refer to the root vegetables as grounding foods as they are associated with the root chakra, the grounding chakra. It is located at the base of the spine, the pelvic floor, and the first three vertebrae and is responsible for our sense of safety and security on this earthly journey.

I’m switching job in a couple of days. Although quite exited, I may have overlooked the feelings of insecurity it also brings about?

“The root chakra is comprised of whatever grounds you to stability in your life. This includes your basic needs such as food, water, shelter, and safety, as well as your more emotional needs such as letting go of fear. When these needs are met, you feel grounded and safe, and you tend to worry less day to day.” – D. Chopra

I won’t overthink this one and trust my body. Here are some simple “grounding” recipes I spoiled myself with that may inspire you as well:

Sweet potatoes and carrots
Cube carrots and sweet potatoes and place in foil
Add sliced green onion
Nest these beauties in aluminum paper and
Add a light filet of olive oil and sprinkle with salt, pepper and cinnamon (cinnamon is optional but it does marry well with these veggies!)
Make a papillotte and put in 350 oven (or BBQ) for 45 to 60 minutes or until tender.

Sweet beets
Nest beets in aluminum foil and drizzle olive oil on top
Make a papillotte and put in 350 oven (or BBQ) and cook for 45 to 60 minutes or until tender
Let cool and peel
Finely slice or cube.Easy salad: Finely slice and create a rosette in a plate. Cover with spinach, a little olive oil, balsamic vinegar, salt, pepper and Parmesan cheese. Best when served soon after the beets are cooked and still warm.

Did you know that iron is responsible for supplying oxygen to all your organs and tissues with the help of the protein hemoglobin? Iron deficiency can lead to anemia, decreased mental functioning and, for expectant mothers, small or premature babies.

I’ve dealt with this problem for years… I had no energy, felt dizzy and soooo weak, I just wanted to sleep all the time. I got to know a thing or two about the importance of keeping a healthy level of iron in my blood stream! It helped me get back to health:)

First thing to know: iron absorption depends on several factors, including how much you get of certain nutrients. To stay healthy, eat plenty of iron-rich foods along with foods rich in vitamin C to enhance absorption. And here’s why.

The body absorbs heme iron, found in animal products, more efficiently. Nonheme iron, from plant sources, is on the other hand better absorbed when paired with vitamin C rich foods. That’s why adding fruits (rich in vit C) to your iron rich veggies will help your body better absorb it.

Another good thing to know is that foods containing calcium, tannins, phytates and polyphenols decrease the absorption of nonheme iron. Tea, coffee, milk, legumes and whole grains contain these substances. So wait at least half an hour after finishing your awesome and nutritious salad before having a sip of tea or a glass of milk.

This is a sacred space. This is a body hate free zone. This is a space where every body is loved and celebrated.

My body is strong now and the confidence and strength it gives me are worth feeding it clean and working out daily. I actually look forward to it as these habits positively impact all areas of my life: I’m calmer, I sleep better, my blood pressure and bad cholesterol are down, I feel less stressed, I have more energy and I laugh more. I just enjoy life much more:)

I have lost 30 pounds. Yes, it was all about the pounds and the inches in the beginning; but the stronger I got, the less they seem to matter. My clothes were fitting better. My skin was looking better. I could climb the stairs without being out of breath. I fell asleep soon after I laid down at night. I no longer felt that pain in my lower back. Most importantly, I felt I was a better mom and a better friend.

I am not a certified trainer, nor a nutritionist. But getting where I am today took a lot of research and trying many different things on my part. I think being a business coach in life helped me in being consistent with the simple plans and actions it took for me to achieve my goals.

I hope with this blog to inspire you to get and stay motivated, fit and healthy – body, mind and soul. You have no idea how powerful and beautiful you are when you feel strong. Trust me: size doesn’t really matter and you are worth unleashing your most incredible self. The weight will take care of itself once you shift your mindset.

I truly think happiness and gratitude are the fastest ways to any goal. Welcome to my world:)

Feel free to add me to your social media friends, you’ll find the links at the side and bottom bars. If you’d like to join my free fitness accountability group, simply send me a request at https://www.facebook.com/groups/CoreFitSoul/